How to lose weight fast and keep it? Many people suffer from overweight, but how to eat healthy, stay physically fit and lose weight permanently? There are many weight loss diets out there, but what really works?Everyone knows that the secret is: reduce calories and burn calories, but it is also a lifestyle change. Losing weight and staying fit is not something you can do sitting in front of the TV eating popcorn every night, but you can succeed if you are determined, disciplined in following a plan to achieve your goal. Here are 24 great tips to change your routine to lose weight and keep it off permanently.
1. Exercise30 to 60 minutes each day, or if you are on a tight schedule, exercise several times during the day - for example, three sessions of 10 minutes of exercise.
2. Eat small meals often
Rather than eating a big meal and skipping meals, eating three healthy meals during the day, especially breakfast. Studies show that skipping meals can lead to overeating and snacking on unhealthy foods later in the day.
3. Eat fruits and vegetablesBring fruits and vegetables in large portions on your plate and reduce other foods.
4. Weigh yourself every day
If you are aware of your weight and the progress you are making, you are more likely to succeed.
5. Jot
or a food journal with you at all times. A food diary can help you make changes in life.
6. Remove unhealthy snacks from homeThis includes all fried foods, packaged snacks like potato chips, pretzels, fat pizzas etc .... and sweet treats like sugary sodas, candy bars, cookies, caramel corn, cookies, and creams ice or frozen treats. These foods are rich in fatty acids and they trigger and increase the risk of many health problems and diseases.
7. Store healthy snacksAfter removing all unhealthy snacks in your home, make sure to fill your cupboard and refrigerator with healthy snacks. The best snacks are fruits, vegetables, whole grain crackers, natural juices, dairy products low in fat, such as low-fat yogurt.
8. Stay active with friends or family membersPlan physical activities together. Having a physical fitness buddy for cycling, football, tennis, go to the gym, dancing, etc.
9. Eating at home oftenRather than eating in restaurants or fast food chains. When you eat at home, you can control the food and eliminate unhealthy choices.
10. Do not use bowlsWhen preparing your food, put plates instead of bowls on the table. Always serve a little less than what you expect to eat. Bring the dish prepared at the table. Store extra food in the pan before going to the table.
11. Make active choices to accomplish everyday tasksUse a bike to visit a friend instead of a car. Get down on your hands and knees and pull weeds or clean the floor, instead of using garden tools or extension of a long-handled broom easy to clean. Walk the dog regularly.
12. Never eat in front of TVPeople tend to keep eating while watching.
13. Vary your activities regularlyTo avoid burnout and boredom. Walking, swimming, dancing and sports.
14. Never eat in boxesLike a box of ice cream, a tupperware container, a packet of biscuits, or a bag of chips. Instead, put the game on your plate, and then store the box. When you can see how much you have eaten your plate you are less likely to eat more.
15. Relax before eating
Engaging in relaxation techniques before eating because stress causes people to eat more. Pray or grace before eating is not unwise. It helps to relax, surrender and letting go of the worries and eliminate stress. Other options are deep breathing exercises, meditation, stretching exercises, read something funny or humorous, listen to relaxing music, and even chat with friends and family about thoughts or edifying experience or inspiration.
16. Start with foods high in fiberStudies show that people who start the morning with a high-fiber diet are less likely to gain weight.
17. Walking 30 minutes a dayWalk to the store, walk down the street and give a fruit basket to a neighbor. Walk the dog. Studies show that those who regularly engage in walking are healthy and physically fit.
18. Plan a week racesTo avoid impulse buying, always plan a week in advance and make a detailed grocery list. Never go grocery shopping when you are hungry and you have skipped a meal.
19. Have an active planeIf you are hungry and you feel a need for unhealthy food. Drink a large glass of water, call a friend, write in your journal, paint a picture, clean the house, do sports, read a book, or do something that does not trigger thoughts of eating. Keep your mind and body active will help eliminate cravings.
20. Reward yourselfIf you have lost weight, reward yourself with non-food rewards, like going on a trip you dreamed, buy new clothes, get a new haircut or buying something for your home.
21. Use small platesGet rid of large plates and small plates purchase. You are more likely to accumulate food if your dishes are oversized.
22. Use a mirrorIf you eat in a dining room area, keep a mirror on the wall opposite where you sit. If you look in the mirror while eating, you are less likely to overeat.
23. Read labelsWhen shopping for grocery foods, read labels. Do not buy foods that are high in fat or are high in cholesterol, salt or sugar. Do not buy foods that have added corn syrup, food coloring or food additives.
24. Increase calciumCalcium triggers a hormonal response that inhibits the production of the body's fat cells and breaks down fat.
Enregistrer un commentaire